Tuesday, July 6, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
8 x 75 @ 1:15
2- 50 catchup free drill, 25 drill NO FREE
2- 25 fly pull w/free kick, 25 fly kick on side, 25 breast kick on back
1:00 rest, check HR
TB- vertical kick/75 IM/25 LUNGBUSTER combo
MS-
3 sets of:
1 x 250 swim free br 3 @ 3:10
7 x 50 @ :45 swim neg split free (swim free/NO FREE in 2nd set; swim/kick by 25's in 3rd set - all @ :45)
After 3rd set...
1 x 600 swim free br 3, desc the 3 x 200's 1-3 to what you can, should be juicy!
1:00 rest, check HR
With fins, finish up with...
9 x 75 swim desc 1-3's to something smoking FAST @ 1:40
AS & LS-
With fins, 4 sets of:
6 x 25 @ :40 (2 sets of 3):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- LUNGBUSTER
After #6...
3 x 75 swim descend 1-3 to all out smoking FAST @ 1:40
No rest between sets.
Finish up with...
1 x 600 pull free br 3/5/7 by 50's
Stretch tonight, drink plenty of water and get excited for the meet. Bucket of Balls tomorrow morning. Have a great day!